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Gameday Nutrition Tips: Are you feeding your Young Athlete right?


Football, Lacrosse, and Soccer are on the go right now, and your high school athlete needs some full-on nutritious diet. Playing sports require high levels of energy especially if your kid is regularly competing in all day-events and tournaments. To take care of their high energy requirements, young athletes need 600 to 16000 daily calories as compared to inactive youngsters of their age set. The best way to provide them with high calories count is to serve them two to three snacks between meals all day.

If you are bringing up a young athlete, then make sure he is not leaving for practice with empty, rumbling stomach. Providing your kid with the right diet is the secret weapon of first-rate performance irrespective of what sport he plays. Skills and training are important, yet the body's fuel is way too important. That is why young athletes need an awesome nutrition plan.

​Start great!

​ Having a good breakfast in the morning helps a lot. It kicks starts your system and gives an energy boost. As breakfast is the most vital meal of the day, make sure to add lots of carbs such as cereal, bread or whole-wheat. Couple it with proteins like milk, yogurt or eggs. Dinner leftovers, oatmeal with milk, a smoothie of fruit, milk, and yogurt, and egg sandwich are some great breakfast choices.

Easy on Fatty

​The food having fats are a big no for athletes for one obvious which is slow digestion. A young athlete facing a tough competition ahead can have problems with fried stuff. Fatty, fried and greasy foods are filling yet they leave you sluggish and tired. Skip pizza or French fries before practice and keep caution with fats.

Go with the flow

Keep yourself hydrated from the start of the day. Make sure you have at least 3 to 4 glasses of water before setting foot on playing ground. On your big game day drink plenty of fluids especially before three to four hours of game time. Avoid fizzy drinks, sodas, and sports drinks as much as you can. They serve as slow killers to the athlete. Have half cup water during the game after every 15 minutes especially in hot and humid climate. Make sure your kids are going to training sessions with a water bottle.

Meal after exercise

As eating before the game is crucial, so is having a great dinner after training or sports. Young athletes pay special attention to your eating routine after workouts. Nutritionists suggest having as many carbs as possible after intense exercise sessions or a game. They also recommend that athletes take more carbohydrates after two hours of the game. The body rebuilds tissues and muscles and repairs energy stores in 20 hours after a match so eating nutritious and healthy food during this period is very beneficial.

​ Milk, and more milk

Top off your diet routine with milk whether it is low-fat or fat-free as it is the smart way to satisfy fluid needs. One cup of milk meets 20 to 25 percent protein need of a young athlete. It is also essential to build strong bones and help muscles to contract easily.

Highlighting the benefits of healthy food to young athletes can help them convince and motivate for nutritious food. If they eat right only, then they will play best on the field.

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